Diet, activity and your risk of prostate cancer (pdf)

Diet, activity and your riskof prostate cancer

Prostate cancer is the most common cancer in menin the UK. About one in eight men (12.5 per cent)will get prostate cancer at some point in their lives.This leaflet is for all men who want to eat more healthily and possiblylower their risk of getting prostate cancer. If you have been diagnosedwith prostate cancer, you will find our Tool Kit fact sheet Diet, physicalactivity and prostate cancer more useful.Who is at risk of prostate cancer?You are more likely to get prostate cancer if:• you are aged 50 or over• your father or brother has been diagnosed with prostate cancer• you are of black Caribbean or black African descent.For more information, read our booklet Know your prostate: A guideto common prostate problems.Can I reduce my risk of prostate cancer?We don’t know how to prevent prostate cancer, but a healthy diet andlifestyle may be important. Eating healthily and being active can helpyou stay a healthy weight. This may mean that you are less likely tobe diagnosed with aggressive or advanced prostate cancer. A healthylifestyle can also improve your general wellbeing and reduce your riskof other health problems such as diabetes, heart disease and someother cancers.More men in Western countries get prostate cancer compared to menin East Asian countries such as China and Japan. But when men fromAsian countries move to Western countries they are as likely to getprostate cancer as Western men. This may be because of the Westerndiet, which contains less fruit, vegetables and fish, and more meat,dairy, sugar, fat and processed foods.

What is a healthy diet?Eating a healthy, balanced diet with a wide variety of foods andplenty of fruit and vegetables may help to lower your risk of prostatecancer. A balanced diet should contain all the food groups in thepicture below so that your body has all the energy and nutrients itneeds, without containing too much fatty and sugary foods whichcan lead to weight gain.The picture shows the five main food groups and the proportions thatyou should try and eat every day.Starchy foods suchFruit andvegetables,eat at least five80g portions aday. These canbe fresh, frozen,tinned, driedor juiced.as rice, pasta, bread,potatoes, plantain, andsweet potato. Go forwholegrain options.Protein rich foodsinlcuding fish, eggs,beans, nuts, seedsand lean meat.Milk and dairyfoods, such asmilk, cheeseand yoghurt.Limit foods and drinks high in fat, sugar and saltsuch as butter, cakes, biscuits, crisps and fizzy drinks.Some people like to take supplements to help prevent cancer but theevidence doesn’t show that they lower your risk. In fact, some mighteven increase it. If you do take supplements, don’t take more than therecommended daily allowance.

Which foods might increase my risk ofprostate cancer?Scientists think some foods might increase the risk of prostate cancer,particularly if eaten in large amounts. We need more research, but youmight want to reduce these foods in your diet.Whichfood?Dairy andcalcium(dairy foodsare rich incalcium)Processedand red meatWell doneand burntmeatFat andsaturated fatAlcoholHow much should I eat?• We don’t know if it’s the calcium in dairy orsomething else that might increase your risk.• But more than 2000mg of calcium a day – about1.6 litres of milk – might have an effect.• Make sure you have some calcium - about 700mga day. You need it for strong bones.• Dairy foods include milk, yoghurt and cheese.• Other sources of calcium include sardines (withthe bones), green leafy vegetables, nuts, seedsand pulses.• Only eat processed meat occasionally. Thisincludes sausages, burgers, bacon and ham.• Limit the amount of red meat, such as beef, lamband pork, to 400-450g (raw weight) a week.• Choose chicken, turkey or fish instead.• When meat is burnt it produces chemicals thatmight cause cancer.• Try to avoid eating burnt or very well done meat.• Cut down on saturated fats. These are found inmeat, dairy products, cakes, biscuits and pastries.• Choose healthier monounsaturated andpolyunsaturated fats. They are found in olive andvegetable oils, avocados, nuts, seeds and oily fish.• Stay within the government guidelines – don’tregularly drink more than 3 to 4 units a day.

How much physical activity should I do?Exercising regularly throughout your life helps you stay healthy. It canhelp you keep to a healthy weight and may also help to lower yourrisk of prostate cancer and other health problems. The more physicalactivity you do, and the more vigorous the activity, the lower your riskof prostate cancer. But even a little is better than none at all.Try these tips to help you get active.• Find a sport or activity you enjoy.• You might find it more fun to exercise in a group or get outdoors.• Aim to do 30 minutes of moderate exercise five times a week - enoughto get out of breath, such as brisk walking, cycling or swimming.• Or you could do 75 minutes of vigorous exercise a week, such asrunning, tennis or football.• You could also try a combination of moderate and vigorous exercise.

Where can I find out more?We have a range of other leaflets and booklets about prostatecancer and other prostate problems. All our publications are freeand available to order or download online atprostatecanceruk.org/publications or call on 0800 074 8383.If you are concerned about prostate cancer or other prostateproblems, speak to your GP or call our Specialist Nurses.Speak to your doctor before making any major changes to yourdiet or starting any new exercise, especially if you have other healthproblems such as heart or lung disease, or joint problems.Other useful organisationsBritish Dietetic Associationwww.bda.uk.comTelephone: 0121 200 8080British Nutrition Foundationwww.nutrition.org.ukTelephone: 020 7404 6504NHS Choiceswww.nhs.uk/livewellWorld Cancer Research Fundwww.wcrf-uk.orgTelephone: 020 7343 4205References to sources of information used in the production of thisleaflet and details of reviewers are available on our website.

Speak to ourSpecialist Nurses0800 074 8383*prostatecanceruk.orgLike us on Facebook: Prostate Cancer UKFollow us on Twitter: @ProstateUK© Prostate Cancer UK December 2012To be reviewed December 2014Call our Specialist Nurses from Mon to Fri 9am - 6pm, Wed 10am - 8pm* Calls are recorded for training purposes only.Confidentiality is maintained between callers and Prostate Cancer UK.Prostate Cancer UK is a registered charity in England and Wales (1005541) and inScotland (SC039332). Registered company number 2653887.2596 DRK/APR14